Mastering The Squat: 6 “Rules”

The squat is one of the top movements incorporated in almost any form of exercise, from yoga, to weight training, to group fitness classes, you’ll likely end up performing some variation of the squat. Squatting is such a great exercise, as it activates multiple body parts, improves your posture and core strength, it is low impact so easy on the joints, and many other reasons.

If you aren’t doing squats correctly, it can hinder your progress and lead to injuries that could eventually knock you off of your exercise routine completely. We, as personal trainers, see people performing the squat incorrectly time and time again, and correcting their form is one of our top priorities here in the gym. We thought we would share some of the “rules” for maintaining proper form while squatting, so others who don’t have access to a personal trainer can also work on form correction.


Follow these guidelines, and get ready to master your squat!


1) If you aren’t getting parallel to the floor in the depth of your squat, use a bench or chair to give you a depth goal. If you end up actually falling into a seated position on the bench/chair because your legs aren’t quite strong enough to support you, practice going down slowly while resisting your weight, sitting if needed, and then pushing through your heels to stand back up.

2) Chest up, shoulders back through the whole motion. People tend to fold over at the waist as they feel sitting up will cause them to fall back. Try your best to keep your upper body vertical!

3) Weight mostly in your heels, no going onto toes. You typically want about 80% of your weight in your heels, and about 20% of your weight distributed throughout the rest of your foot.

4) Push hips back before going down, hinge hips forward at the top of the movement into a locked position. If you fail to push your hips back and just go straight down, more than likely you’ll end up on your toes. Also, locking out at the top of the movement helps take the pressure off of your lower back while you take your next breath before repeating the movement.

5) Take a deep breath in through your mouth and hold in your diaphragm through the entire movement(down and back up again), let the breath go once you’ve come back to the top in your locked position. Holding this breath in your diaphragm gives you more power. core and back stability.

6) Watch your knees. Be sure they aren’t coming together at any part of the movement. When you aren’t used to squatting, knees tend to want to come together rather than stay in their starting position. Push your knees apart if they begin to do this.


Hopefully some of these squat principles help you to master your squat! Happy squatting!


Top 3 Reasons You Aren’t Seeing Results…


You joined a gym, are going to group fitness classes, started eating “healthy”, and you STILL aren’t seeing results. Does this sound like you? This can be extremely frustrating. Whether your goal is to build muscle, lose fat, etc., there are a variety of factors that can play into whether or not you successfully reach your goals. We thought it may be helpful to share a few of the top reasons we often see with our new clients who have tried it on their own and not had the success they were hoping for.

  1. You are eating too many calories. Obviously this applies to weight loss. Eating “healthy” does not guarantee you will lose fat. If you aren’t consistently in a caloric deficit, you will not be able to lose fat. We recommend using a food tracking app to determine if you are consuming the right amount on a daily basis to ensure a caloric deficit.
  2.  You aren’t doing strength training. Without including strength training into your workout regimen, you are missing out on the wonderful opportunity of building lean body mass, aka muscle, which will increase your metabolism and allow your body to utilize calories more efficiently.
  3. You aren’t eating enough. Referring back up to building lean muscle mass, your body needs a sufficient amount of calories, coming from the proper ratio of macronutrients to effectively do that. If you aren’t getting the right amount of these, you will be shorting yourself of maximum results.

As you can see, it is important to find your sweet spot with calories and macronutrients regardless of your goal. If you need help with this, there are tons of free online calculators, and you can also get this assistance from a health and fitness or nutrition professional. At Body By Bam, we take the guess work out of it all for our clients. With our custom meal plan, we have figured out an optimal way for you to reach your goals, and we can teach you the tools to carry this on for the rest of your life! Schedule a consultation today if you relate to anything in this post!

5 Exercise Tips for Desk Job Workers


Do you work in an office or sit at a desk all day? No time to make it to the gym? No worries! There are ways to work fitness and exercise into your sedentary job. Below, we will share with you 5 tips to break your sedentary lifestyle without ever having to step into the gym.

  1.  Tomato Timer– This neat timer is found at and will automatically alert you to get up and exercise in intervals throughout the day. You can set it to give you as much or as little time as you need or as your job will allow you to do.
  2. Body Weight Exercise– Going along with the timer, learning basic body weight exercises you can do anywhere will allow you to get in effective exercise throughout your day. Some examples are body weight squats, crunches, sit ups, jumping jacks, burpees, lunges, dips, and push ups.
  3. Walking After Lunch– Cutting your lunch break a little short and using part of it as a time to get in a brisk walk or jog is another way to get in some exercise. If you have an hour break, use 30 minutes for lunch and the other 30 for your walking time.
  4. Standing Desk– There are now desks available that require you to stand rather than have you sitting for long periods of time. You can purchase a standing desk here on Amazon!
  5. Treadmill Desk–  I know what you’re thinking, “You’re kidding right?” No i am not kidding! These are a real thing. You can purchase a treadmill desk here on Amazon!


As you can see there are a variety of ways to break out of that sedentary lifestyle even if you do have an office or desk job. We encourage you to get out there and set a plan of action. If you’re struggling to get started, try just choosing one of these tips to incorporate and once you feel comfortable with that, add in another!


***If you are interested in hiring a personal trainer to help you reach your health and fitness goals, please navigate to the Contact Us tab to reach out! We would love to help you and coach you to your sustainable, healthy lifestyle! ***

5 Minute Breakfast Smoothie


We all have those days where a sit down fully plated breakfast is just not an option. Here is an awesome, macro-nutrient AND micro-nutrient packed breakfast smoothie to get in everything your body needs to properly fuel for the day and set you up for success! This smoothie also happens to be dairy free, gluten free, and soy free so as an added bonus can be enjoyed by many people with various food sensitivities and allergies.


  • 1 Date(remove pit)
  • 1/2 Banana
  • 2 TBSP Almond Butter(or nut butter of choice)
  • 2 Cups Spinach
  • 3/4 Cup Egg Whites(carton is easiest)
  • 1/4 Cup Almond or Coconut Milk(sweetened or unsweetened-personal preference)


  1. Add liquids to food processor.
  2. Add remainder of ingredients.
  3. Add ice if desired.
  4. Blend until completely mixed.
  5. Serve in a large glass and enjoy!


***If you need help learning how to make food work FOR you rather than letting it be your enemy, please visit the Contact Us tab and inquire about our 24 week Nutrition Coaching Program!***

Personal Training Vs. Group Fitness



As we have covered before in a previous blog, fitness is not a one size fits all. Some of the varieties include running, swimming, cycling, zumba, crossfit, powerlifting, yoga, etc. There are many ways one can go about getting started on a health and fitness journey, and the best one is the one you enjoy, and can stick to. With all of the options out there, we want to cover the topic of group fitness compared to personal training because they are different.

  1. Personal training does not refer to a specific type of exercise. Group fitness or fitness genres usually refer to a specific style of exercise. Personal trainers are all different and have different training styles and may utilize various forms of exercise, taking into account their knowledge of what is most efficient and your personal preference.
  2. Personal training entails of all of the factors it takes to reach a specific goal. While hiring a personal trainer is great for motivation and accountability, you can usually get that by joining many various fitness groups. When a personal trainer is hired, they are to teach how to design and adhere to a strategic plan designed for a specific goal. Some of the different factors are sleep habits, water intake, nutrition strategies, exercise routines, etc.
  3. Group fitness or alternative fitness avenues can be utilized while using a personal trainer. As we are personal trainers, we sometimes may recommend our clients engage in various fitness activities outside of what we do together for reaching their specific goal. It is never one or the other. A personal trainer will guide you and teach you how to utilize different forms of exercise depending on your goal.

These are just a few bits of information to show how hiring a personal trainer is different from joining a new fitness group. As you can see, it is possible to be fit, and still not know exactly how to reach your goal. Also, if you have a goal and are new to fitness, joining different fitness groups is a great start, however hiring a personal trainer can be the missing link. A personal trainer can help you come up with a strategic plan that can be executed to reach your goal more efficiently and strategically, while gathering the knowledge that will last you a lifetime of setting and reaching different goals.

Are My Goals Realistic?


Have you been one to scroll through Facebook or Instagram or go through Pinterest and pin “goal bodies” to your fitness boards? Do you have pictures of your “goal bodies” saved to your phone, or even printed out? While having motivation and being inspired by others is helpful, it is also important to make sure that you embrace your uniqueness and realize that when stepping into a health and fitness journey, your body will be like yours, and not anyone else’s!

I, myself, am guilty of chasing unrealistic goals. I am highly motivated, a perfectionist, and when I want something, I give it my ALL! This can be a blessing and a curse. When I first started my health and fitness journey, I had pictures of Jamie Eason actually printed out and visible. At the time I carried around a binder with things related to my goals and she was plastered to the front! I was so determined that I was going to look like her that I spent most of my time devaluing myself and my uniqueness! Not to mention, this was unrealistic for me to even think I could come close to that look! I am 5’7″ around 150 pounds, Jamie is around 5″ tall and built way more petite than I am. We are shaped completely different. Over the course of the years I have really “punished” my body trying to reach a level of perfection that does not correlate with what is “healthy” for me, and in doing that I overlooked the important part of health and fitness; celebrating my body for what it is and what it can do for me.

If you are reading this and you can identify with what I described above, I challenge you to reevaluate your goals. Are they realistic? Are they healthy? Are they achievable? Will they truly be fulfilling and line up with what you value most in life if you achieve them?

Beauty and “perfection” are fleeting and vain, however health and longevity will help you get the most out of what life has to offer! Focus on putting good things into your body, taking care of it out of respect for the gift that it is, and appreciate it in all of its uniqueness.


Our Story: Part Two

Recently, we shared an old blog post from when we first began as a brand new company. We have come a long way since then, and we still have a long way to go. This post will bring everyone who reads it up to date on where we are now, some of our biggest milestones along the way, and shed a little light on our plans for the future.


Body By Bam established as its own private studio two years ago. As soon as the doors were opened, we were blessed with a gym full of clients. We have maintained a steady clientele since day one. We have been able to see people transform from the inside out. Some of the beautiful people we have trained have gained confidence, lost weight, gained energy, lowered their cholesterol, gained energy, gained strength, gained endurance, and SO much more. We have been front and center of witnessing many people’s lives be forever changed. We have never, and will never, take credit for that. We are simply vessels given a vision and a passion for living out our purpose for Christ and he is due all of the glory of our successes.

As for the studio itself, we have slowly developed an awesome place to train our clients! We added paint, rubber flooring, and new equipment one piece at a time. Our studio now includes a Rogue squat rack and two Rogue Benches, an awesome dead-lifting platform, a heavy duty brand new York leg press, a Hoist assisted dip/pull up machine, free weights(dumbbells and pre-weighted barbells) up to 115 pounds, a leg extension, leg curl, cable machine, smith machine, lat pulldown, GHD, calf machine, several different types of barbells for different training styles, kettlebells, bands of all sizes and strengths, and MORE! Some of you may not know what any of those things are, but to put it simply, we are blessed immensely. We have everything we need for efficient, effective training, and our business is completely debt free! We were gifted a couple of things, and the rest was funded by our profits from our business. We must say thank you SO much to anyone and every one that has supported us in growing our business and helping us build such an awesome facility.


Some of our greatest accomplishments have been two years of Thumbtack(an avenue for finding local services) awards for being the best in Greenville. You can see the link to those on our home page here on the website. We are also in the running this year for the Best of the Upstate 2017 in the Best Personal Trainer category. This is by far the most exciting thing we have been a part of. Just to be in the running and to have made it past the nomination round is so awesome, so regardless of the outcome, we are completely honored to be considered for that award!

Moving forward, we are currently in the process of hiring some people to join us in this awesome adventure! We are in the process of hiring an administrative assistant or “client happiness specialist” to assist in helping make our clients have the best possible experience they can have with personal training services. We are also looking for new trainers to add to our team, so we can reach and help MORE people! Our vision for Body By Bam is to become THE place for personal training and complete, wholesome, lifestyle changes. We want to impact our clients minds, thinking processes, create healthy body images, find and create a healthy lifestyle through an approach of balance, teach healthy nutrition practices, and break through fitness barriers, leading to an all around improved quality of life. Wish us luck and send us prayers as we continue on our adventures and look out for “Our Story: Part Three” sometime in the future!

“Battles Into Blessings” Our story: Part One

Want to hear the story of how we got started and made the transition from personal trainers to gym owners? Below is our very first blog post after having opened our own personal training studio. This was written in August of 2015 after we overcame a tough situation and ultimately how Body By Bam began to grow. There will be an update next week on where we are now, and what we have accomplished since then to follow.


“…let us throw off everything that hinders, and the sin that so easily entangles. And let us run with endurance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter  of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right  hand of the throne of God. Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.” Hebrews 12: 1-3


“Big news for our business was revealed this week. We officially announced the grand opening of our personal training facility, our very own private studio to train our clients and transform lives. This new adventure is a surreal, dream come true. Now that we have shared some of the most exciting news of our lives, I am compelled to share the very tough obstacles we OVERCAME to get to where we are.”

“We have been running our business out of a local gym that allowed outside trainers to train clients using their facilities, with only a membership required. For those who don’t know how personal training works, most gyms hire trainers under their business name and take a percentage or a cut of their sales, usually anywhere from 30-50%! So, as you can see, a lot of independent trainers really utilized this gym we were using to run their own business and keep their hard earned profits. Needless to say, there was an incident, very miniscule, dealing with a trainer, client, and member complaint, leading to the banning of ALL trainers and clients in their local facilities as of Tuesday, August 25th, 2015. Many trainers, including us, were left wondering how we were going to put food on the table.”

“This could have been devastating, but for some reason, with the way God has been so present in our lives, we had an odd sense of peace. With me being a naturally anxious person, it was ironic to say the least. Less than an hour later, we were led to Carlos Handal at CKO Kickboxing in Greenville, SC. It just so happened that he had a very reasonable space about 1100 sq. ft. for rent. That night we decided (or God decided I should say), this would be our gym. God took our 5 year plan that day and turned it into a 5 day plan.”

“From there, we searched constantly, anywhere and everywhere, for reasonable equipment, all of the basics we knew we needed to effectively train our clients. We took what small amount of savings we had, kept our faith in God’s plan STRONG, and trusted it to him. We were also led to Alese Smith, another local trainer put into our lives recently, who underwent the circumstance with us. Together, we were able to afford taking that leap of faith out on our own. Five days from what could have been the most devastating news of our lives, we opened our first personal training facility. ”


“For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a future.” Jeremiah 29:11

Health and Fitness is NOT One Size Fits All


Have you ever seen one of those old baby toys(example pictured above) that is usually a box shape with different cut out shapes and the child is supposed to fit each particular shape into the holes that are fitting for them? This is a wonderful metaphor for anyone who plans to embark on a journey towards a healthy and active lifestyle. No matter ho hard you try, you simply cannot fit a square peg into a triangular hole, right?

Let me elaborate on this. Let’s take a stay at home mom of three children, whose husband works full time and compare them to a twenty-something single female who has a full time job and no children. For the mom of three, working out three times a week and making healthier meals when preparing food for the family may be rocking it! For the single female, hitting the gym 6 times a week, meal prepping in advance, and pouring into their performance in a particular style of workouts or sport may be rocking it. One is not better than the other, it is just that everyone is unique and different, and leads different lives, and none of our journeys will be the same.

Perhaps you know that resistance training is optimal for yielding results, but you just do not enjoy it and you find yourself skipping workouts because of that. For you, you are the square peg, and resistance training is the triangular hole. If it isn’t fitting for you, find something that you will fit better into! Whatever you can and will stick with is better than not being consistent with something else, and trying to fit a mold that just doesn’t work for you.

At the end of the day, to lead a healthy and active lifestyle, it must be enjoyable, and you must find your fit. Healthy looks different from person to person, and that is OKAY!


Mindful Eating


Our culture is so fast paced. We are always moving, and food becomes something just to get us by. We talk and eat. We watch television and eat. We drive while eating. When we finally take the time to sit down and actually enjoy our meals, many people tend to overdo it making up for the times they spend not truly engaged with their meals. I want to share a few tips on how to be more consistent with your nutrition all through a more mindful approach to eating:

  1. Sit down to eat your meals.
  2. Turn off the entertainment/attention grabbers(phone, music, television, etc.)
  3. Limit your conversation over food. Social situations are great and usually involve food at some point or another. Chat before meal time. Chat after meal time. Focus on the flavors and the food when its meal time.

By paying attention to each meal and the foods we are consuming, we will likely get much more enjoyment and satisfaction out of everything we eat, not just those meals we consider “indulgences”. If this sounds like something that may affect you, search for some more information on mindful eating.